Vegetable and Tofu Stir-Fry with Teriyaki Sauce

This Vegetable and Tofu Stir-Fry with Teriyaki Sauce is a vibrant and satisfying dish that brings together a medley of fresh vegetables and protein-rich tofu, all glazed with a sweet and savory teriyaki sauce. Perfect for a healthy midnight meal, it's quick to prepare and full of flavor.

Ingredients

• Firm tofu - 250 grams, cubed
• Broccoli florets - 150 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snow peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Vegetable oil - 2 tablespoons
• Teriyaki sauce - 4 tablespoons
• Sesame seeds - 1 tablespoon, for garnish
• Green onions - 2, chopped, for garnish

Steps

1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the cubed tofu and cook for 5-7 minutes until golden brown on all sides. Remove tofu from the skillet and set aside.
3. In the same skillet, add the remaining tablespoon of vegetable oil. Add the minced garlic and ginger, sautéing for about 30 seconds until fragrant.
4. Add the broccoli, bell pepper, carrot, and snow peas to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
5. Return the cooked tofu to the skillet, then pour the teriyaki sauce over the mixture. Stir well to coat everything in the sauce and cook for an additional 2 minutes.
6. Remove from heat, and serve immediately, garnished with sesame seeds and chopped green onions.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 28 g
• Fiber: 6 g
• Sugar: 6 g
• Sodium: 720 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in protein from tofu, aiding muscle repair and growth.
• Rich in vitamins and minerals from the variety of vegetables, supporting overall health.

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